High Protein Meal Prep Ideas for a Healthy Week

High-protein meal prep ideas are perfect for maintaining muscle, boosting metabolism, and keeping you full throughout the day. Meals should include lean proteins like chicken breast, turkey, salmon, tofu, and legumes, paired with fiber-rich vegetables and healthy fats. Some great options include grilled chicken with quinoa and roasted vegetables, turkey and black bean chili, salmon with brown rice and steamed broccoli, or tofu stir-fry with bell peppers and edamame.

For quick meals, high-protein meal prep bowls with ingredients like boiled eggs, chickpeas, avocado, and spinach are great choices. Preparing meals in advance ensures balanced nutrition, saves time, and supports weight loss or muscle-building goals.

High Protein Meal Prep Ideas

Here’s a list of 100+ high-protein meal prep ideas to help you plan your meals efficiently while meeting your protein goals. These meals include lean meats, seafood, eggs, tofu, dairy, and plant-based protein sources.

High-Protein Breakfast Meal Prep Ideas

1. Scrambled eggs with turkey sausage and spinach
2. Greek yogurt with almonds and chia seeds
3. Cottage cheese with berries and flaxseeds
4. Protein pancakes with almond butter
5. Hard-boiled eggs with avocado and cheese
6. Oatmeal with whey protein and peanut butter
7. Chia seed pudding with protein powder
8. Smoked salmon with scrambled eggs
9. Turkey and cheese egg muffins
10. High-protein smoothie (Greek yogurt, whey protein, banana, peanut butter)
11. Overnight oats with protein powder and almond milk
12. Quinoa breakfast bowl with eggs and veggies
13. Protein-packed banana muffins (made with whey protein and almond flour)
14. Egg white frittata with feta cheese and tomatoes
15. Cottage cheese and flaxseed meal pancakes

High-Protein Chicken Meal Prep Ideas

16. Grilled chicken breast with roasted vegetables
17. Lemon garlic chicken with quinoa and green beans
18. Spicy sriracha chicken with brown rice
19. Teriyaki chicken with stir-fried vegetables
20. Honey mustard chicken with roasted sweet potatoes
21. Buffalo chicken with cauliflower rice
22. Chicken and broccoli stir-fry
23. Cilantro lime chicken with black beans
24. Greek chicken with tzatziki and cucumber salad
25. Chicken fajitas with bell peppers
26. BBQ chicken with coleslaw
27. Chicken and spinach stuffed sweet potatoes
28. Chicken stir-fry with peanut sauce
29. Air fryer chicken tenders with a side of hummus
30. Chicken zucchini noodles with pesto sauce

High-Protein Beef & Pork Meal Prep Ideas

31. Beef and broccoli stir-fry with cauliflower rice
32. Garlic butter steak with mashed cauliflower
33. Chili con carne with lean ground beef
34. BBQ pulled pork with roasted Brussels sprouts
35. Korean beef bulgogi with steamed bok choy
36. Spaghetti squash with beef Bolognese
37. Pork loin with sautéed kale and quinoa
38. Beef taco bowls with avocado and Greek yogurt
39. Meatballs with marinara and zucchini noodles
40. Stuffed bell peppers with ground turkey and cheese
41. Beef lettuce wraps with peanut sauce
42. Pork chops with roasted asparagus
43. Steak fajitas with peppers and onions
44. Low-carb cheeseburger casserole
45. Beef kebabs with bell peppers and onions

High-Protein Seafood Meal Prep Ideas

46. Grilled salmon with roasted Brussels sprouts
47. Baked cod with lemon and garlic butter
48. Shrimp stir-fry with mixed vegetables
49. Tuna salad with avocado and boiled eggs
50. Seared tilapia with quinoa and spinach
51. Miso-glazed salmon with stir-fried bok choy
52. Baked shrimp with cauliflower rice pilaf
53. Pesto salmon with zucchini noodles
54. Canned salmon patties with Greek yogurt dressing
55. Spicy sriracha shrimp with quinoa
56. Lobster tails with sautéed asparagus
57. Pan-seared scallops with roasted Brussels sprouts
58. Grilled swordfish with avocado salsa
59. Cod tacos with cabbage slaw
60. Tuna steak with sesame-crusted green beans

High-Protein Vegetarian & Vegan Meal Prep Ideas

61. Tofu stir-fry with broccoli and soy sauce
62. Lentil soup with carrots and celery
63. Chickpea curry with cauliflower rice
64. Black bean and quinoa stuffed peppers
65. Edamame and tofu salad with sesame dressing
66. Tempeh tacos with avocado slaw
67. Vegan chili with kidney beans and mushrooms
68. Hummus and falafel bowls with cucumber salad
69. Baked tofu with roasted Brussels sprouts
70. Chickpea and spinach coconut curry
71. Lentil and mushroom shepherd’s pie
72. Quinoa and black bean burgers
73. Vegan protein pancakes (made with almond flour and flaxseeds)
74. High-protein smoothie (pea protein, almond milk, and spinach)
75. Roasted chickpeas with tahini dressing

High-Protein Snack Prep Ideas

76. Hard-boiled eggs with cheese sticks
77. Cottage cheese with walnuts and honey
78. Greek yogurt with protein granola
79. Beef jerky with almonds
80. Protein bars (homemade or store-bought)
81. Edamame with sea salt
82. Tuna and avocado lettuce wraps
83. Peanut butter with celery sticks
84. Smoked salmon and cream cheese roll-ups
85. Turkey roll-ups with hummus
86. Protein-packed trail mix (almonds, pumpkin seeds, dark chocolate)
87. High-protein pudding (made with whey protein and Greek yogurt)
88. Chia seed crackers with guacamole
89. Almond butter with dark chocolate chips
90. Hummus with sliced cucumbers and carrots

High-Protein Soups & Stews

91. Chicken and vegetable soup with quinoa
92. Beef and cabbage soup
93. Turkey and spinach soup with bone broth
94. Lentil and carrot soup
95. Shrimp and coconut milk soup
96. Creamy cauliflower and chicken soup
97. Butternut squash and black bean chili
98. Pork and kale soup
99. Tofu and miso soup
100. Spicy sausage and white bean soup

High-Protein Meal Prep Bowls

101. Turkey burrito bowl with avocado and brown rice
102. Chicken shawarma bowl with tahini sauce
103. Grilled shrimp power bowl with quinoa and avocado
104. Korean beef bowl with cauliflower rice
105. BBQ chicken bowl with roasted corn and black beans

These high-protein meal prep ideas can help you stay on track with your fitness and nutrition goals!

Recipe

1. Hard-Boiled Eggs with Cheese Sticks

Ingredients:

• 2 large eggs
• 2 cheese sticks (mozzarella, cheddar, or string cheese)
• Salt and pepper (optional)

Instructions:

1. Boil the eggs: Place eggs in a saucepan, cover with water, and bring to a boil.
2. Once boiling, turn off the heat, cover the pan, and let the eggs sit for 10–12 minutes.
3. Transfer eggs to an ice bath for 5 minutes, then peel.
4. Sprinkle with salt and pepper if desired.
5. Serve with cheese sticks for a protein-packed snack.

📌 Protein per serving: ~18g (2 eggs + 2 cheese sticks)

2. Cottage Cheese with Walnuts and Honey

Ingredients:

• ½ cup cottage cheese
• 2 tbsp walnuts (chopped)
• 1 tsp honey

Instructions:

1. In a bowl, add cottage cheese.
2. Sprinkle chopped walnuts on top.
3. Drizzle honey over the mixture.
4. Stir lightly and enjoy!

📌 Protein per serving: ~15g

3. Greek Yogurt with Protein Granola

Ingredients:

• 1 cup plain Greek yogurt
• ¼ cup protein granola (store-bought or homemade)
• 1 tbsp chia seeds (optional)
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a bowl, add Greek yogurt.
2. Sprinkle protein granola and chia seeds on top.
3. Drizzle with honey if desired.
4. Mix well and enjoy!

📌 Protein per serving: ~20g

4. Beef Jerky with Almonds

Ingredients:

• 1 oz beef jerky (low sodium)
• ¼ cup almonds

Instructions:

1. Portion beef jerky and almonds into a snack bag.
2. Eat together for a salty, crunchy, high-protein snack!

📌 Protein per serving: ~18g

5. Protein Bars (Homemade)

Ingredients:

• 1 cup rolled oats
• ½ cup whey protein powder (vanilla or chocolate)
• ½ cup almond butter
• ¼ cup honey
• 1 tsp vanilla extract
• 2 tbsp dark chocolate chips (optional)

Instructions:

1. In a bowl, mix oats, protein powder, almond butter, honey, and vanilla extract.
2. Stir until well combined.
3. Press the mixture into a lined baking dish.
4. Sprinkle with dark chocolate chips (if using).
5. Refrigerate for 1 hour, then cut into bars.

📌 Protein per serving: ~15g per bar

6. Edamame with Sea Salt

Ingredients:

• 1 cup edamame (steamed)
• ¼ tsp sea salt

Instructions:

1. Steam edamame for 5 minutes until soft.
2. Sprinkle with sea salt.
3. Enjoy warm or cold.

📌 Protein per serving: ~17g

7. Tuna and Avocado Lettuce Wraps

Ingredients:

• 1 small can tuna (in water)
• ½ avocado, mashed
• 1 tbsp Greek yogurt
• 1 tsp lemon juice
• Salt & pepper to taste
• 3–4 large lettuce leaves

Instructions:

1. In a bowl, mix tuna, avocado, Greek yogurt, lemon juice, salt, and pepper.
2. Spoon mixture onto lettuce leaves.
3. Wrap and enjoy!

📌 Protein per serving: ~25g

8. Peanut Butter with Celery Sticks

Ingredients:

• 2 tbsp natural peanut butter
• 4 celery sticks

Instructions:

1. Spread peanut butter onto celery sticks.
2. Enjoy this crunchy, high-protein snack!

📌 Protein per serving: ~10g

9. Smoked Salmon and Cream Cheese Roll-Ups

Ingredients:

• 4 slices smoked salmon
• 2 tbsp cream cheese
• ½ tsp dill (optional)
• 1 tsp lemon juice

Instructions:

1. Spread cream cheese on each slice of smoked salmon.
2. Sprinkle with dill and lemon juice.
3. Roll up and enjoy!

📌 Protein per serving: ~18g

10. Turkey Roll-Ups with Hummus

Ingredients:

• 4 slices turkey breast
• 2 tbsp hummus
• 4 cucumber sticks

Instructions:

1. Spread hummus on each slice of turkey.
2. Add a cucumber stick, then roll up.

📌 Protein per serving: ~20g

11. Protein-Packed Trail Mix

Ingredients:

• ¼ cup almonds
• ¼ cup pumpkin seeds
• ¼ cup dark chocolate chips

Instructions:

1. Mix all ingredients in a bowl or bag.
2. Portion into small snack-sized bags for easy meal prep.

📌 Protein per serving: ~15g

12. High-Protein Pudding (Greek Yogurt + Whey Protein)

Ingredients:

• 1 cup Greek yogurt
• 1 scoop whey protein powder
• 1 tsp cocoa powder (optional)
• 1 tsp honey

Instructions:

1. Mix Greek yogurt, protein powder, and cocoa powder.
2. Stir until smooth.
3. Add honey if desired.

📌 Protein per serving: ~30g

13. Chia Seed Crackers with Guacamole

Ingredients:

• 10 chia seed crackers (store-bought or homemade)
• ½ cup guacamole

Instructions:

1. Serve chia seed crackers with a side of guacamole for dipping.

📌 Protein per serving: ~12g

14. Almond Butter with Dark Chocolate Chips

Ingredients:

• 2 tbsp almond butter
• 1 tbsp dark chocolate chips

Instructions:

1. Mix or dip dark chocolate chips into almond butter.
2. Enjoy as a quick snack!

📌 Protein per serving: ~10g

15. Hummus with Sliced Cucumbers and Carrots

Ingredients:

• ½ cup hummus
• ½ cucumber, sliced
• 1 carrot, sliced

Instructions:

1. Serve hummus with cucumber and carrot slices.
2. Dip and enjoy!

📌 Protein per serving: ~12g